📚 Year 9 AQA Physical Education: Core Knowledge Review | Year 9 AQA 体育：核心知识点梳理
Year 9 marks the start of the AQA GCSE Physical Education journey, where you begin to explore how the human body works and responds to exercise. This article brings together all the essential topics from skeletal and muscular systems to training methods and nutrition, giving you a clear, exam-ready overview of the core knowledge you need.
Year 9 是 AQA GCSE 体育课程的起点，你将开始探索人体如何运作及如何对运动作出反应。本文汇集了从骨骼、肌肉系统到训练方法和营养等所有重要主题，为你提供一个清晰、备考就绪的核心知识概览。
1. The Skeletal System | 骨骼系统
The skeletal system provides five key functions: protection of vital organs, support for the body and posture, movement by serving as attachment points for muscles, production of red and white blood cells in bone marrow, and storage of minerals such as calcium and phosphorus.
骨骼系统具有五大关键功能：保护重要器官、支撑身体和维持姿势、通过作为肌肉附着点实现运动、在骨髓中生成红血球和白血球，以及储存钙和磷等矿物质。
Major bones you must know for AQA exams include the cranium, clavicle, scapula, ribs, sternum, humerus, radius, ulna, pelvis, femur, patella, tibia, fibula, vertebrae and phalanges.
AQA 考试中你必须掌握的主要骨骼包括颅骨、锁骨、肩胛骨、肋骨、胸骨、肱骨、桡骨、尺骨、骨盆、股骨、髌骨、胫骨、腓骨、脊椎骨和指/趾骨。
Long bones like the femur act as levers for movement, while flat bones such as the ribs provide protection and offer large surface areas for muscle attachment.
长骨（如股骨）起运动杠杆作用，而扁骨（如肋骨）提供保护并提供大面积肌肉附着面。
2. The Muscular System | 肌肉系统
The main voluntary muscles include deltoids, biceps, triceps, pectorals, abdominals, quadriceps, hamstrings, gluteals, gastrocnemius, trapezius, latissimus dorsi, and hip flexors. Every movement involves muscles working in antagonistic pairs to produce smooth, controlled motion.
主要的随意肌包括三角肌、肱二头肌、肱三头肌、胸大肌、腹肌、股四头肌、腘绳肌、臀肌、腓肠肌、斜方肌、背阔肌和髋屈肌。每个动作都涉及肌肉以拮抗对的形式协同工作，以产生平稳、受控的运动。
For example, during a bicep curl the biceps brachii contracts as the prime mover (agonist) while the triceps brachii relaxes and lengthens as the antagonist. When lowering the arm, the roles switch.
例如，在做肱二头肌弯举时，肱二头肌作为原动肌（主动肌）收缩，而肱三头肌作为拮抗肌放松并拉长。当手臂放下时，角色互换。
Isotonic contractions involve muscle length changing (concentric shortens, eccentric lengthens), while isometric contractions hold the muscle at a constant length with no visible movement, such as in a plank position.
等张收缩涉及肌肉长度变化（向心缩短、离心拉长），而等长收缩则保持肌肉长度不变且无可见运动，例如平板支撑姿势。
3. Joints and Movements | 关节与动作
Synovial joints are freely movable joints that contain synovial fluid to reduce friction. The main types in the body are ball-and-socket (e.g. shoulder, hip), hinge (e.g. elbow, knee), pivot (e.g. neck), gliding (e.g. carpals), saddle (e.g. thumb) and condyloid (e.g. wrist).
滑液关节是可自由活动的关节，内含滑液以减少摩擦。身体中主要类型有球窝关节（如肩、髋）、铰链关节（如肘、膝）、枢轴关节（如颈部）、滑动关节（如腕骨）、鞍状关节（如拇指）和髁状关节（如手腕）。
Movement terminology includes flexion, extension, abduction, adduction, rotation, circumduction, plantarflexion and dorsiflexion. These terms describe precisely how bones move relative to each other at a joint.
动作术语包括屈、伸、外展、内收、旋转、环转、跖屈和背屈。这些术语精确描述了骨骼在关节处如何相对运动。
When a footballer kicks a ball, the hip goes through flexion and the knee extends powerfully. A swimmer performing a breaststroke uses abduction and adduction at the shoulder.
当足球运动员踢球时，髋部经历屈曲，膝关节用力伸展。蛙泳时，游泳者肩部进行外展与内收。
4. The Cardiovascular System | 心血管系统
The heart has four chambers: right atrium and ventricle pump deoxygenated blood to the lungs; left atrium and ventricle pump oxygenated blood to the body. The septum separates the two sides.
心脏有四个腔室：右心房和右心室将缺氧血泵向肺部；左心房和左心室将富氧血泵向全身。隔膜将左右两侧分隔。
Blood vessels include arteries that carry blood away from the heart under high pressure, veins that return blood under low pressure with valves to prevent backflow, and tiny capillaries where gaseous exchange occurs.
血管包括将血液在高压下带离心脏的动脉、在低压下通过静脉瓣防止回流的静脉，以及发生气体交换的微小毛细血管。
During exercise, heart rate and stroke volume increase, raising cardiac output (heart rate x stroke volume). This delivers more oxygen to working muscles and removes carbon dioxide more efficiently.
运动时，心率和每搏输出量增加，从而提升心输出量（心率 × 每搏输出量）。这为工作肌肉输送更多氧气，并更高效地清除二氧化碳。
5. The Respiratory System | 呼吸系统
Air travels through the nose or mouth, down the trachea, into the bronchi and bronchioles, ending in millions of alveoli where oxygen diffuses into the blood and carbon dioxide diffuses out.
空气通过鼻或口进入，沿气管下行，经支气管和细支气管，最终到达数百万个肺泡，氧气在此扩散入血，二氧化碳扩散出。
Key lung volumes include tidal volume (the air moved in and out in one normal breath), vital capacity (the maximum air exhaled after maximum inhalation) and residual volume (the air remaining in the lungs to keep them inflated).
关键的肺容量包括潮气量（一次正常呼吸中吸入或呼出的空气量）、肺活量（最大吸气后最大呼出的空气量）和残气量（留在肺中使之保持膨胀的空气）。
During physical activity, breathing rate and depth increase to enable greater oxygen uptake and carbon dioxide removal. Intercostal muscles and the diaphragm work harder to expand and contract the chest cavity.
体育活动期间，呼吸频率和深度增加，以摄取更多氧气并排除二氧化碳。肋间肌和膈肌更用力工作以扩张和收缩胸腔。
6. Aerobic and Anaerobic Exercise | 有氧与无氧运动
Aerobic exercise uses oxygen to release energy from glucose over an extended period, producing carbon dioxide and water as by-products. It is sustainable for events like long-distance running.
有氧运动在有氧条件下从葡萄糖释放能量，持续时间长，产生二氧化碳和水作为副产品。适合长跑等耐力项目。
Anaerobic exercise releases energy without using oxygen, creating a high but short-lasting energy supply. It produces lactic acid as a by-product, causing muscle fatigue and soreness after intense bursts like sprinting or weightlifting.
无氧运动在无氧条件下释放能量，提供高强度但短暂的能量供应。产生乳酸作为副产品，导致在冲刺或举重等剧烈爆发后肌肉疲劳和酸痛。
The recovery process includes removal of lactic acid (converted back to glucose in the liver), replenishment of ATP and phosphocreatine stores, and elevated breathing rate to repay the oxygen debt (EPOC – excess post-exercise oxygen consumption).
恢复过程包括乳酸的清除（在肝脏中重新转化为葡萄糖）、ATP和磷酸肌酸储备的补充，以及呼吸频率升高以偿还氧债（运动后过量氧耗 EPOC）。
7. Components of Fitness | 健身成分
Health-related fitness components are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. These are directly linked to physical wellbeing and daily functioning.
健康相关体适能成分包括心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。这些与身体健康和日常功能直接相关。
Skill-related fitness components – agility, balance, coordination, power, reaction time, and speed – are crucial for sporting success. A gymnast relies on balance and coordination; a sprinter needs speed and power.
技能相关体适能成分——敏捷性、平衡性、协调性、爆发力、反应时间和速度——对运动成功至关重要。体操运动员依赖平衡和协调；短跑选手需要速度和爆发力。
Each sport requires a different blend of components. For instance, a tennis player needs agility to change direction, cardiovascular endurance for long rallies, and power for a fast serve.
每项运动需要不同的成分组合。例如，网球选手需要敏捷性来变换方向、心血管耐力以应对多拍回合，以及爆发力来发快速球。
8. Principles of Training | 训练原则
Training must follow the SPORT or FITT principles to be effective. Specificity means training is matched to the demands of the chosen activity. Progressive overload requires gradually increasing difficulty to keep challenging the body.
训练必须遵循 SPORT 或 FITT 原则才能有效。特异性指训练需匹配所选活动的需求。渐进超负荷要求逐渐增加难度，持续挑战身体。
Overload can be achieved by manipulating Frequency, Intensity, Time and Type (FITT). Reversibility warns that fitness decreases when training stops. Rest and recovery are vital for adaptation and preventing overtraining.
超负荷可通过调整频率、强度、时间和类型（FITT）来实现。可逆性提醒停训会导致体适能下降。休息和恢复对于适应和防止过度训练至关重要。
Individual differences mean a training programme must consider a person's current fitness level, age and goals. A Year 9 student's plan will differ from that of a professional athlete.
个体差异意味着训练计划必须考虑个人当前体适能水平、年龄和目标。Year 9 学生的训练计划将与专业运动员的不同。
9. Methods of Training | 训练方法
Continuous training involves steady, moderate-intensity exercise without rest, developing cardiovascular endurance. Fartlek training blends steady running with random bursts of speed, reflecting the stop-start nature of many games.
持续训练涉及无休息的稳定中等强度锻炼，发展心血管耐力。法特莱克训练将稳定跑与随机加速结合，反映许多球类运动的间歇性特点。
Interval training alternates high-intensity efforts with recovery periods, improving speed and anaerobic capacity. Circuit training consists of a series of exercises performed at stations, developing strength and endurance simultaneously.
间歇训练在高强度运动与恢复期之间交替，提高速度和无氧能力。循环训练由一系列在不同站点进行的练习组成，同时发展力量和耐力。
Weight training uses free weights or machines to build muscular strength and power. Plyometric training involves explosive jumps and bounds, enhancing power for sports like basketball or high jump.
重量训练使用自由重量或器械来增强肌肉力量和爆发力。增强式训练包括爆发性的跳跃和弹跳，提升篮球或跳高等项目所需的爆发力。
10. Preventing Injury | 预防损伤
A thorough warm-up gradually increases heart rate, delivers oxygen to muscles and improves flexibility, reducing the risk of strains. A cool-down with gentle jogging and static stretching helps remove waste products and prevent stiffness.
充分的热身逐渐提高心率，将氧气输送至肌肉并提高柔韧性，降低拉伤风险。通过慢跑和静态拉伸进行的放松活动有助于清除废物并防止僵硬。
Using correct technique is essential; poor posture during weightlifting or running can lead to overuse injuries. Wearing appropriate protective equipment – helmets, shin pads, gum shields – is mandatory in contact sports.
使用正确技术至关重要；举重或跑步时的错误姿势可能导致过度使用性损伤。佩戴合适的防护装备——头盔、护腿板、牙套——在接触性运动中不可或缺。
RICE protocol (Rest, Ice, Compression, Elevation) should be applied immediately to soft-tissue injuries like sprains to minimise swelling and speed up recovery.
对于扭伤等软组织损伤，应立即采用 RICE 原则（休息、冰敷、加压、抬高）以减轻肿胀并加快恢复。
11. Nutrition for Sport | 运动营养
Carbohydrates are the body's main fuel source, stored as glycogen in muscles and liver. Consuming complex carbohydrates like pasta before endurance events provides sustained energy. Protein aids muscle repair and growth after exercise.
碳水化合物是身体的主要燃料来源，以糖原形式储存在肌肉和肝脏中。在耐力活动前摄入如意面等复合碳水化合物能提供持续能量。蛋白质有助于运动后肌肉修复和生长。
Hydration is critical; even slight dehydration impairs performance. Water regulates body temperature, transports nutrients and removes waste. Electrolytes lost through sweat must be replaced during prolonged activity.
补水至关重要；即使是轻微脱水也会影响表现。水能调节体温、运输养分并排除废物。长时间运动中通过汗液流失的电解质必须得到补充。
A pre-exercise meal should be high in carbohydrate and low in fat and fibre 2-3 hours before training to allow digestion. Post-exercise, a combination of protein and carbohydrate within the 'golden window' helps refuel and rebuild.
运动前餐应在训练前2-3小时食用，高碳水、低脂肪和纤维，以便消化。运动后，在"黄金窗口期"摄入蛋白质和碳水化合物的组合有助于补充能量和重建肌肉。
12. Mental Preparation | 心理准备
Goal setting using SMART targets (Specific, Measurable, Achievable, Relevant, Time-bound) keeps motivation high and tracks progress. For example, aiming to reduce a 1500m run time from 7:30 to 7:10 within six weeks.
使用 SMART 目标（具体的、可衡量的、可达成的、相关的、有时限的）设定目标可保持高昂动机并跟踪进展。例如，目标在六周内将1500米跑时间从7分30秒降至7分10秒。
Visualisation or mental rehearsal involves picturing a successful performance in detail, which can improve confidence and reduce anxiety before a competition.
意象或心理演练涉及在脑中详细描绘一次成功表现，这能提升信心并降低赛前焦虑。
Relaxation techniques such as deep breathing and progressive muscle relaxation help control arousal levels, allowing athletes to stay focused and avoid tension that hinders performance.
放松技巧，如深呼吸和渐进式肌肉放松，有助于控制唤醒水平，使运动员保持专注并避免妨碍表现的紧张感。
Published by TutorHao | AQA GCSE Physical Education Revision Series | aleveler.com
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